Protein has many important roles in the body; they are part of every cell: muscles, connective tissue, blood-clotting factors, enzymes, immune bodies, hormones, and bones.
Protein Is Needed For:
* Muscle and tissue growth (especially important for children, teens, and pregnant women)
* Muscle and tissue repair
* Regulating the pH, or acid-base balance, in the blood
* Preserving lean muscle mass; especially when on a low carbohydrate diet
* Controlling many of the important processes in the body related to metabolism
* Providing energy when carbohydrate is not available
* Making essential hormones
* Making and enzymes or subunits of enzymes, catalyzing chemical reactions
* Immune function via protein antibodies
Protein is found in common foods such as:
* Poultry
* Fish
* Meat (e.g., beef, pork, lamb and veal)
* Meat substitutes (soy)
* Milk
* Eggs
* Cheese
* Nuts
* Legumes
It can also be found, although in much smaller quantities, in some starchy foods and vegetables. Eating a diet rich in these foods is a good way to get protein.
WHEY PROTEIN
Whey protein contains about 25% BCAA’s - the highest of any protein source.
Whey protein is considered a “Fast Acting” protein because its short chains and peptides make it available for absorption within approximately 20 minutes of ingestion. This is amazingly fast in comparison to its counter part casein or even whole food. It is this property that makes whey an excellent choice as a post-workout recovery supplement.
SOY PROTEIN
Soy is a high quality protein (equal to egg protein in providing amino acids) that is both low in saturated fat and high in other healthful compounds
PROTEIN POWDERS
Regarding protein powders there are several out there of high quality. Beach Body’s Protein Powder is VERY high quality.
If your protein is not of high quality your hard work in the gym will not be maximized, and your overall health may also suffer, since your body will not be getting the bioactive peptides, vitamins, and minerals it craves and needs after heavy resistance workouts
PROTEIN BARS[/COLOR]
can be a super convenient way to get needed protein into your system when you are short on time. They can be tossed into your gym bag for that perfect, post- workout, hi-protein meal, or into your briefcase for a fast lunch.
A protein bar however is only as good as its ingredients and the processing. A protein bar should provide quality protein with bioactive nutrients that will help replenish energy reserves particularly post workout, spare amino acids and promote maximum net protein utilization for growth.
Protein bars should have the correct nutrient blend, be free of toxins and taste well. What I mean by a correct nutrient blend is the right amount of quality protein with the correct percentages of high quality carbohydrates, and good fat (no hydrogenated, partly hydrogenated or rancid oils).
WHEN TO TAKE PROTEIN
The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady.
One of the most important ways to accomplish this goal besides eating high quality, low fat foods is to eat small multiple meals (every 2 to 3 hours). Eating at least six evenly spaced meals throughout the day, they provide your muscles with a steady stream of nutrients, keeping their body in an anabolic environment (as indicated by a positive nitrogen balance).
Most importantly eating smaller more frequent meals is very important when it comes to protein consumption because proteins cannot be stored in the body like carbohydrates can (carbohydrates can be stored in the liver as glycogen and used up to days later when needed).
Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue (catabolism) to get nutrients it needs (like protein).
Eating small evenly spaced meals keeps insulin levels stable, a requirement for proper fat metabolism and proper growth. Eating this way is also easier on the digestive system and it is also more efficient. Studies have shown that eating frequent smaller meals will raise the metabolic rate, burn more calories and result in less body fat storage.
The post work out meal is extremely important because this is the time where the body is especially receptive for nutrient uptake. Blood amino levels and blood insulin levels are typically lower.
Because blood amino acids levels are lower this is an important time to consume a quick digesting fast protein such as whey protein hydrolysates to ensure that the body maintains a positive nitrogen balance and anabolic state.
All my best,
Mike
I use splenda)
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